Low Sodium Recipes for the Holidays

2015 Low Sodium Recipes for the Holidays

Amy Padbury, Heart Failure Coordinator; Annette Werner, Clinical Dietitian; Michelle Hayes, Clinical Dietitian; Ronna Bell, Case Manager Doylestown Hospital 9/24/2015 Index

Soups:

Sweet Potato and Squash Soup……………………………………………………………………………4

Butternut Squash Soup………………………………………………………………………………………..5

Side Dishes:

Ultra Creamy Buttermilk Mashed Potatoes………………………………………………………….7

Sweet Potato Casserole…………………………………………………………………………………...... 8

Maple Stuffed Sweet Potatoes……………………………………………………………………………..9

Lemon-Thyme Roasted Potatoes…………………………………………………………………………..10

Sweet Potato Salad………………………………………………………………………………………………11

Swiss Scalloped Potatoes……………………………………………………………………………………..12

Carrots with Indian Spices…………………………………………………………………………………..13

Savory Low Sodium Stuffing……………………………………………………………………………….14

Apple Walnut Wheat Stuffing…………………………………………………………………………….15

Apple Dressing……………………………………………………………………………………………………16

Orange Cranberry Sauce…………………………………………………………………………………….17

Sweet and Savory Kale with Apples and Cranberries………………………………………….18

Green Beans with Roasted Onion……………………………………………………………………….19

Wild Orange Rice Recipe…………………………………………………………………………………….20

Cornbread Muffins…………………………………………………………………………………………….21

Main Dishes:

Cranberry-Glazed Pork Tenderloin……………………………………………………………………..23

Apple-Shallot Roasted Turkey with Cider Gravy……………………………………………24-25

Perfect Roasted Turkey……………………………………………………………………………………..26

Pork Chops with Pear Chutney……………………………………………………………………………27

Desserts:

Orange Blueberry Sponge Cake………………………………………………………………………….29

Easy Flaky Pie Crust…………………………………………………………………………………………….30

Pumpkin Pie……………………………………………………………………………………………………….31

Pumpkin Mousse………………………………………………………………………………………………..32

No-Bake Pumpkin Cheesecake…………………………………………………………………………...33

Pumpkin Pecan Bars…………………………………………………………………………………………..34

Low Sodium Apple Cider Shortcake…………………………………………………………………….35

SOUPS

Sweet Potato and Squash Soup stock, along with the squash, sweet potato, carrots, sage, mace and ginger. Bring to a Serves 6 boil, cover and cook over low heat until the Ingredients vegetables are tender, 20-25 minutes. Remove the pot from the heat and puree Sodium Content: 83 mg per serving the mixture using an immersion blender, standard blender or food processor, in 1 T unsalted butter batches if necessary. Pulse until smooth, 1 medium-large onion, sliced then return the pureed mixture to the stockpot and whisk in the remaining 2 cups 4 c low sodium chicken stock, divided of stock. Simmer gently until heated 1 ½ lb. butternut squash, peeled and cubed through. Season with the hot sauce, (1 med squash) optional.

½ lb. peeled and cubed sweet potato (1 lg In a small saucepan, combine the sugar with potato) the 1/3 c. water. Bring to a boil, stirring until the sugar dissolves, then add the 2 large carrots, peeled and sliced cranberries. Cook uncovered over medium 1 ½ t. crumbled dried sage heat, stirring occasionally, until the cranberries soften and burst, about 10 ½ t. ground mace minutes. Cool slightly. Puree the cranberry mixtures with the orange juice, using a ½ t. ground ginger blender, or food processor. Pulse until ½ t. liquid hot sauce smooth. To serve, ladle the hot soup into bowls. Top with a spoonful of cranberry For the cranberry garnish: puree and swirl through to garnish.

¼ c. sugar http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/ 1/3 c. water

1 c. fresh cranberries

2 T. orange juice

DIRECTIONS:

Melt the butter in a stockpot over medium- low heat. Add the onion and cook, stirring frequently, until softened and golden brown, about 10 minutes. Add 2 cups of the

Butternut Squash Soup 1 t. dried marjoram

Serves 6 ½ t. dried thyme

Sodium Content: 38.5 mg per serving ¼ t freshly ground black pepper

Ingredients: DIRECTIONS:

2 T. vegetable oil Heat oil in a stockpot over medium-high. Add diced vegetables and cook, stirring, 10 4 c. diced butternut squash (1 medium minutes. Add remaining ingredients and stir squash, peeled, seeded and diced) to combine. Raise heat to high and bring to 2 c. diced sweet potato (1 med/ Lg sweet a boil. Once boiling, reduce heat to potato, peeled and diced) medium-low, cover, and simmer 1 hour, stirring occasionally. Remove from heat and 1 ½ c. diced onion (1 lg onion) puree using an immersion blender, conventional blender or food processor. 1 c. diced carrot (2 med carrots) Serve immediately. ¾ c. diced celery (2 sm/med stalks) http://thedailydish.us/thanksgiving/50-low- 6 c. water sodium-recipes-for-thanksgiving/

6 t. very-low sodium or sodium free bouillon granules

SIDE DISHES

Ultra Creamy Buttermilk Mashed Potatoes Substitute 4 T SACO cultured buttermilk blend dissolved in scant cup of water for Serves 6 the conventional buttermilk.

Sodium Content: 51.5mg per serving http://thedailydish.us/thanksgiving/50-low- Ingredients: sodium-recipes-for-thanksgiving/

3 lbs. russet potatoes (4-6 medium potatoes), peeled and cut into chunks

6 T. unsalted butter

1 c. low fat buttermilk*, at room temperature

1/8 t. ground white pepper

DIRECTIONS:

Place the potatoes into a pot and add enough water to cover by an inch. Bring to a boil over high heat. Once boiling, reduce heat to medium, cover and simmer 20 minutes. Remove pot from heat, drain, and then return to stove. Place over low heat, and shake or stir potatoes 1-2 minutes, until a floury film forms on the bottom of the pot. Remove from heat, and mash. Stir in the butter, one piece at a time, using a wooden spoon. Once the butter is thoroughly absorbed, add the buttermilk a third at a time, stirring vigorously between additions. Add the ground pepper and stir. Serve immediately.

*Note: SACO Buttermilk blend is a dry powdered buttermilk typically sold in the baking aisle of supermarkets. It’s lower in sodium than most traditional liquid buttermilk, is ultra-convenient because it’s powdered, and is worth checking out.

Sweet Potato Casserole sweet potato mixture. Sprinkle with pecans and marshmallows. Bake for 15 minutes or Serves 10 until bubbly. Sodium Content: 15.4 mg http://www.skinnytaste.com/2011/sweet- Calories: 132.6 Fat: 1.8 g Protein 1.5 g Carb: potato-casserole.html 29.5g Fiber 2.7g Sugar 10.4

Ingredients:

2 lbs. sweet potatoes (about 5 medium), peeled

½ cup golden raisins

1 t. agave nectar

¼ t. ground cinnamon

Pinch nutmeg

Pinch allspice

8 oz. can un-sweetened crushed pineapple, drained

2 T. chopped pecans

1 cup mini marshmallows

Directions:

Preheat the oven to 400 degrees. Cut sweet potatoes into large chunks; boil potatoes in a large pot covered with water until potatoes are soft if pierced with a fork. Drain and return to the pot.

Mash the sweet potatoes (or use immersion blender) and add in the raisins, agave, spices and pineapple.

Lightly spray a pie dish, casserole dish or even individual ramekins with oil, spoon in

Maple Stuffed Sweet Potatoes

Serves 4

Ingredients:

Sodium Content: 23 mg per serving

4 large sweet potatoes

¼ c. nonfat vanilla yogurt

3 T. maple syrup

3 T. orange juice

½ t. ground nutmeg

DIRECTIONS:

Preheat the oven to 375 degrees. Place the potatoes on a nonstick baking sheet. Place on middle rack in oven and bake 1 hour and 15 minutes, or until easily pierced with a fork. Remove from oven and let cool briefly.

Slice the potatoes in half lengthwise. Scoop out the pulp, leaving ¼ inch shell intact. Set aside the shells and transfer the pulp to a mixing bowl. Using a potato masher or fork, mash the pulp. Stir in the yogurt, maple syrup, orange juice and nutmeg. Mix well. Spoon the filling into the reserved shells.

Return to the oven and bake about 5 minutes, until heated through. Remove from oven and serve immediately.

http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/

Lemon-Thyme Roasted Potatoes While the potatoes continue to roast, mince the lemon. When the potatoes are done, Serves 4 stir in the lemon and thyme. Sodium Content: 78 mg per serving *Roasting the lemons caramelizes their Cal 71 , Fat 1g, Carbs 14g, peel, making it soft and removing its Fiber 2 g, Sugar 1g bitterness. Here, the caramelized peel is minced so the tiny pieces can easily be Ingredients: distributed among the roasted red potato halves. Cooking spray http://www.heart.org/HEARTORG/Conditio 12 ounces small red potatoes, halved ns/HighBloodPressure/Lemon-Thyme- Roasted-Potatoes_UCM_468675_Recipe.jsp 3 thin lemon slices, seeds discarded

1 t. olive oil

¼ t. salt- can be omitted, or use Mrs. Dash

Pinch of pepper

½ t. snipped fresh thyme or 1/8 t. dried, crumbled

DIRECTIONS:

Preheat oven to 425 degrees. Lightly spray a large baking pan with cooking spray. Set aside.

In a large bowl, stir together all the ingredients except the thyme. Arrange the potatoes and lemon slices in a single layer in the baking pan.

Roast for 15 minutes. Transfer the lemon slices to a cutting board.* Turn the potatoes over. Roast the potatoes for 6-8 minutes, or until tender and browned. Transfer the potatoes to a medium bowl.

Sweet Potato Salad hour before serving. Just before serving, toss in the pecans, if desired. Serves 8 It tastes even better when made ahead, Sodium Content: 12 mg per serving even a day before, to let the flavors Ingredients: marinate.

4 medium sweet potatoes, peeled and cut http://thedailydish.us/thanksgiving/50-low- into ½ inch cubes sodium-recipes-for-thanksgiving/

1 T. no salt added Dijon Mustard (Westbrae no salt-added stoneground mustard from Whole Foods)

¼ C. apple cider vinegar

¼ c. honey

1/3 c. vegetable oil

2/3 c. diced red onion (about ½ medium onion)

½ c. dried cranberries

1/3 c. dried currants or raisins

2/3 c. coarsely chopped pecans (optional)

DIRECTIONS:

Bring the water to boil in a vegetable steamer. Put the sweet potato cubes into the steamer basket, cover and steam just until fork tender, about 10 minutes.

Meanwhile, measure the mustard, vinegar, honey and oil into a small mixing bowl and whisk together until smooth.

In a large bowl, combine the red onion and dried fruit. Add the steamed sweet potato cubes along with the dressing and gently toss to coat evenly. Cover and chill at least 1

Swiss Scalloped Potatoes Layer half of the potatoes in a lightly greased 9x9 casserole dish. Layer half of the Serves 8 onions over the potatoes. Pour half of the Sodium Content: 82.5 mg per serving cheese sauce over the potatoes and onions. Add the remaining potatoes, followed by Cal 338, Fat 14.4g, Carbs 35.2g the remaining onions and cheese sauce. Fiber 2.7g, Sugar 3.9g Sprinkle ½ c. of Swiss cheese on top.

Ingredients: Bake for 1 hour, or until potatoes are thoroughly cooked and cheese is golden 4 large russet potatoes, peeled and thinly brown and bubbly. sliced http://lowsodiumgourmet.com/a-perfect-low- 1 ½ c. grated Swiss cheese, divided sodium-thanksgiving/

3 T. unsalted butter

3 T. all-purpose flour

1/8 t. black pepper

1 ½ c. 2% milk

1 medium onion, sliced thinly

DIRECTIONS:

Preheat oven to 350. Melt the butter in a small sauce pan over medium heat. Add flour and stir to make a roux. Cook the roux, stirring constantly for 1-2 minutes.

Slowly add milk to the roux in small increments, stirring with a whisk until smooth between each addition. Once all of the milk has been added, bring the mixture to a low boil, stirring constantly.

Slowly add 1 cup of Swiss cheese to the sauce, stirring until melted. Add black pepper. Remove from heat.

Carrots with Indian Spices barely tender, about 6-8 minutes. Uncover the pan and continue to cook until carrots Serves 4 begin to sizzle in the oil, about 2 minutes. Sodium Content: 41 mg per serving Add the spice bowl mixture and cook, stirring constantly, 2 minutes. Add the lime Ingredients: juice and cilantro and stir to combine. Remove from heat and transfer to platter or 2 t. grated fresh ginger bowl. Serve immediately. ½ t. minced fresh jalapeno (about ¼ of a http://thedailydish.us/thanksgiving/50-low- small pepper) sodium-recipes-for-thanksgiving/ 1 ½ t. mustard seeds

1 t. freshly ground black pepper

½ t. ground coriander

½ t. ground cumin

¼ t. salt free curry powder

¼ c. water

2 T. vegetable oil

2 lbs. carrots, peeled and cut diagonally into ½ inch slices

1 T. freshly squeezed lime juice

¼ c chopped fresh cilantro

DIRECTIONS:

Measure the ginger, jalapeno, mustard seeds, black pepper, coriander, cumin and curry powder into a small bowl, and set aside.

Place a large sauté pan over medium-high heat. Add the water, oil, and carrots to the pan and bring to a boil. Cover pan and cook, shaking occasionally, until carrots are just

Savory Low Sodium Stuffing Preheat oven to 350. In a medium saucepan, melt butter over medium-high Serves 10 heat. Add onion, water chestnuts, and Sodium Content: 12.9 mg of sodium celery and sauté until onions are translucent, 7-10 minutes. Add spices. Cal 305, Fat 11.8g, Carbs 44g Fiber 1.9 g, Sugar 1.8g Place bread pieces in a large bowl. Pour the onion and celery mixture over the bread Ingredients: and stir to coat. Add chicken broth slowly until bread is consistently moist but not ½ Loaf Ezekiel Low Sodium Bread, thawed, soggy. Mix well. crusts removed, and cubed Bake in a greased 9x9 or 9x13inch baking ½ c. unsalted butter dish (you want a flat layer of bread in the dish; do not want it heaping over the top). 1 medium onion, diced Cook it for 20 minutes covered, and then 15 1 can diced water chestnuts (8 oz.) drained minutes uncovered or until piping hot.

4 stalks celery, diced http://lowsodiumgourmet.com/a-perfect-low- sodium-thanksgiving/ 1 t. ground sage

¾ t. powdered thyme

½ t. powdered marjoram

1/8 t. black pepper

½ t. dried rosemary

2 T. dried parsley

1 t. onion powder

1 c. low sodium chicken broth- I like Pacific Natural Foods Organic Low Sodium Chicken Broth

DIRECTIONS:

Remove crusts from thawed Ezekiel bread and cut the bread into small, ½ by 1 inch pieces.

Apple Walnut Wheat Stuffing and stir gently to combine. Either use this mixture to stuff your turkey, or if you are Yields enough for a 12-lb turkey, or 2 quarts baking it separately as a dressing, preheat of stuffing the oven to 300 degrees. Butter a shallow Sodium Content: 62 mg per recipe (lidded) oven safe casserole dish. Spread mixture into casserole, cover and place on Ingredients: middle rack in oven. Bake 20 minutes. Remove lid and bake another 15 minutes, 3 ½ T. unsalted butter until piping hot. Remove from oven and 3 cloves garlic, finely minced serve immediately.

1 ½ c. finely chopped onions (1 med/lg) http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/ 3 C. tart green apples, pared, cored and cut into ½ inch cubes (about 3)

4 c. cubed salt free bread (I use Trader Joe’s Sodium Free Whole Wheat Bread or Ezekiel

Low Sodium (0 mg) Sprouted Bread)

½ c. low sodium chicken broth (I like Pacific Natural Foods organic free range low sodium chicken broth)

1 c. coarsely chopped walnuts

1 T. freshly squeezed lemon juice

1 T. brown sugar

1 ½ t. ground cinnamon

1 t. ground white pepper

¼ t. ground nutmeg

DIRECTIONS:

In a large sauté pan or skillet, melt the butter over medium heat. Add the garlic and onion and sauté until onion is translucent, about 3 minutes. Remove pan from heat. Add the remaining ingredients

Apple Dressing Place the mixture into the greased baking dish. Place dish on middle rack in oven and Serves 6 bake for 30 minutes. Remove from oven Sodium Content: 27 mg per serving and serve immediately. NOTE: stuffing can be made ahead, covered and stored in Ingredients: refrigerator until time to bake.

2 T. unsalted butter http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/ 1 medium red onion, diced

1 medium stalk celery, diced

2 large unpeeled apples, cored and diced

½ c. chopped walnuts

¼ c. packed brown sugar

1 t. dried basil

1 t. dried oregano

1 t. dried thyme

½ t. dried savory

Freshly ground black pepper, to taste

6 c. lightly toasted or stale salt free bread, cubed

1/3 c. unsalted chicken stock

DIRECTIONS:

Preheat oven to 350 degrees. Grease an ovenproof baking dish and set aside.

Melt butter in a frying pan over medium heat. Add the onion and celery and sauté 3- 5 minutes, just until tender. Transfer to a large mixing bowl. Add the remaining ingredients and stir to combine.

Orange Cranberry Sauce

Yields about 2 cups

Sodium Content: scant trace per serving

Ingredients:

1 c. orange juice

1 c. sugar

3 c. fresh cranberries, washed

1 clementine, peeled, segmented and chopped coarsely

DIRECTIONS:

Measure the juice and sugar into a small stockpot and stir to combine. Bring to a boil over high heat, add the cranberries and chopped clementine, reduce heat to medium and simmer 10 minutes. Remove from heat and cover. Allow to cool to room temperature before serving.

http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/

Sweet and Savory Kale with Apples and Stir in the mustard, cider vinegar, sugar and Cranberries chicken broth. Raise the heat to high and bring to a boil. Serves 4 Once boiling, add the kale to the pot. Cover Sodium Content: 49 mg per serving and cook 5 minutes, stirring frequently. Cal 147, Fat 7.5g, Carbs 19.9g, Fiber 4.3g, Sugar 9.4g Add the chopped apple and cranberries and stir to combine. Reduce heat to medium, cover the pot and continue to cook, stirring Ingredients: frequently, 10 minutes. In the last few 2 T. olive oil minutes of cooking, remove the lid and continue cooking, stirring frequently. 1 medium onion, diced Remove from heat and serve immediately, 3 cloves garlic, minced seasoned with freshly ground black pepper to taste. 2 T. Westbrae no-salt added stoneground mustard (or equivalent) http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/ 1 T. apple cider vinegar

1 T. sugar

1 ¼ c. low sodium chicken broth

1 lb. kale, chopped

1 medium Granny Smith apple, cored and chopped

1/3 c. fresh cranberries, sliced

Freshly ground black pepper to taste

DIRECTIONS:

In a large stock pot or sauté pan, heat the olive oil over medium heat. Add the onions and garlic and cook, stirring, until soft, about 5 minutes.

Green Beans with Roasted Onion Mix the rest of the olive oil with the lemon juice and add the leaves from the thyme Serves 4 sprigs. Mix the onion with the green beans, Sodium Content: 4.18 mg per serving and toss with the oil mixture. Top with the pine nuts. Cal 162, Fat 13.75g, Carbs 10.24g, Fiber 3.37g, Sugar 0.28g http://www.cooking-for- compliments.com/greenBeans.html

Ingredients:

1 lb. green beans ½ red onion

4 T. olive oil

¼ t. freshly ground black pepper

6 sprigs fresh thyme

3 T. lemon juice

¼ c. pine nuts

DIRECTIONS:

Preheat oven to 400 degrees. Trim the beans, and cut into bite sized pieces. Steam in double boiler until just tender, about 5 minutes. Remove from heat and rinse with cold water to stop the cooking. Refrigerate, covered, until the onion is finished roasting (see below).

Cut a piece of foil large enough to wrap the onion half inside. Place the onion on top of the foil, drizzle with 1 T. of the olive oil and add 2 sprigs of thyme on top. Wrap in the foil, and bake for 1 hour. Remove from the oven, and allow to cool. Remove and discard the thyme. Chop the onion roughly.

Wild Orange Rice Recipe

Serves 8

Sodium Content: 0.69 mg per serving

Cal 69, Fat 4.62g, Carbs 5.43g, Fiber 1.52g, Sugar 0.54g

Ingredients:

¾ cup wild rice

2 c. unsalted vegetable broth

2 T. orange zest

1 t. thyme

½ c. chopped almonds

DIRECTIONS:

In a medium saucepan, combine rice, vegetable broth, zest and thyme. Heat over medium heat just until it boils.

Reduce heat to low, and cook, covered, for about 55 minutes. Check to see that the rice is done, if not, continue to cook until the rice is tender. Do not let it boil dry, adding a bit more water if necessary.

When the orange rice dish is done, stir in the almonds and serve. http://www.cooking-for- compliments.com/wildRice.html

Cornbread Muffins 1 T. Featherweight brand baking powder

Serves 12 DIRECTIONS:

Sodium Content: 20 mg per serving Preheat oven to 375 degrees. In a large bowl, beat the eggs. Add the cooled, melted Cal 250, Fat 9.27g, Carbs 38.87g Fiber 1.08g, Sugar 20.83g butter, honey, milk and vanilla.

Stir in the sugar, salt and baking powder. Ingredients: Gently mix in the flour and cornmeal just 2 eggs until thoroughly moistened, and there are no dry lumps. Don’t over mix here, or your ½ c. melted unsalted butter, then cooled muffins will not be as fluffy.

½ c. honey Grease your muffin pan with non-stick ½ c. milk spray. Spoon the batter into the pan filling each section to ¾ full. Wipe off any excess 1 t. vanilla or spilled batter.

½ c. sugar Bake for 20 minutes, until the tops spring back when lightly pressed and they are ¼ t. salt—can be omitted. It will not affect golden brown. the rise of these large muffins http://www.cooking-for- 1 ½ c. flour compliments.com/cornbreadMuffins.html ¾ c. cornmeal

MAIN DISHES

Cranberry-Glazed Pork Tenderloin seasonings so they adhere to the top and sides of the pork. Serves 4 (3 ounces of pork per serving) Roast for 15 minutes. (The pork will not be Sodium Content: 56 mg per serving done at this point).

Cal 217, Fat 3.0g, Carbs 26g, Meanwhile, in a small bowl, stir together Fiber 1g, Sugar 18g the cranberry sauce, marmalade and

Ingredients: cinnamon. Measure ¼ cup plus 2 T. of the mixture into another mall bowl; set this Cooking spray smaller portion aside to use as the sauce when serving the pork. 1 lb. pork tenderloin, all visible fat discarded When the pork has roasted 15 minutes, 1 t. garlic powder remove it from the oven. Spoon the larger ½ t. salt-free lemon pepper portion of the cranberry mixture over the pork. 2/3 c. canned whole-berry cranberry sauce Reduce the oven temperature to 350 1/3 c. low sugar orange marmalade degrees. Roast the pork for 30 to 35 ¼ t. ground cinnamon minutes, or until an instant read thermometer registers 155. Remove the DIRECTIONS: pork from the oven and loosely cover with aluminum foil. Let the pork rest for 10 Preheat the oven to 450 degrees. minutes before slicing. Serve topped with Lightly spray an 11x7x2 inch baking pan the reserved sauce. with cooking spray. Put the pork in the pan. http://www.heart.org/HEARTORG/Conditio Tuck the narrow end of the pork under to ns/HighBloodPressure/HighBloodPressureT allow even cooking. Sprinkle with the garlic oolsResources/Cranberry---Glazed-Pork- powder and sodium free lemon pepper. Tenderloin_UCM_319051_Recipe.jsp Using your fingertips, gently press the

Apple-Shallot Roasted Turkey with Cider 1 t. whole black peppercorns Gravy 1 bay leaf Serves 12 (3 ounce serving sizes) plus plenty 1 sprig fresh thyme of leftovers Cider Gravy: Sodium Content: 176 mg per serving 3 T. all-purpose flour Cal 162, Fat 4g, Carbs 26g, Fiber 0g 1 ¼ c. apple cider

2 T. cider vinegar Turkey: ¼ t. salt 1 10-12 lb. turkey (avoid turkeys that have been brined, or injected with salt. Check Freshly ground pepper to taste sodium content) DIRECTIONS: 2 T. canola oil To prepare turkey: Position rack in lower 2 T. chopped fresh parsley, plus 3 sprigs third of oven. Preheat oven to 475 degrees. Remove giblets and neck from turkey 1 T. chopped fresh sage, plus 3 sprigs cavities and reserve to make stock. Place 1 T. chopped fresh thyme, plus 3 sprigs the turkey, breast side up, on a rack in a large roasting pan; pat dry with paper 1 t. kosher salt towels. 1 t. freshly ground black pepper Combine oil, chopped herbs, salt and 1 ½ lb. shallots, peeled and halved pepper in a small bowl. Rub the herb lengthwise, divided mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 1 tart green apple, quartered 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the 3 c. water, plus more as needed legs together with kitchen string. Add 3 Stock: cups water to the pan.

6 c. water Roast the turkey until the skin is golden brown, 45 minutes. Remove from the oven. 1 medium onion, peeled and quartered If using a remote digital thermometer, 1 medium carrot, chopped insert it into the deepest part of the thigh, close to the joint. Cover just the breast 1 stalk celery, chopped meat with a double layer of foil, cutting as

necessary to fit. Scatter the remaining Meanwhile, prepare gravy. Whisk ½ cup of shallots in the pan around the turkey. the cooled stock with flour in a small bowl until smooth. Set the roasting pan over two Reduce the oven temperature to 350. burners on medium-high heat. Add cider Return the turkey to the oven and continue and vinegar; bring to boil and cook, scraping roasting until the thermometer (or instant up the browned bits from the pan, until the read) registers 165, 1 to 1 3/4 hours more. liquid is reduced by about half, 6-8 minutes. If the pan dries out, add 1 cup water and tilt Add 3 ½ c. of the stock. Increase heat to the turkey to let juices run out of the cavity high; return to boil, whisking often. Boil into the pan. until the liquid is reduced by about half, 8- Meanwhile, prepare the stock. Combine the 12 minutes. neck and giblets (except liver), 6 cups Whisk the flour mixture into the pan. Boil, water, onion, carrot, and celery in a large whisking constantly, until the gravy is saucepan; bring to a boil. Add peppercorns, thickened, 1-3 minutes. Remove from the bay leaf, and thyme. Reduce heat and heat and pour the gravy through a fine summer, skimming and discarding any sieve into a large measuring cup. (Discard foam, for 1 hour. solids). Season with salt (optional) and Strain stock through a fine-mesh sieve into pepper. a medium bowl and let cool. Discard solids. Remove the string from turkey and carve. When the turkey is done, transfer to a Serve with the gravy. serving platter (reserve pan juices and http://www.eatingwell.com/print/6328 shallots), tent with foil and let rest for 20 minutes.

Perfect Roasted Turkey Preheat the oven to 350 degrees. Remove the giblets and neck from the turkey. Rinse Serves 16 the turkey under cold water and place in a Sodium Content: 60.4 mg per serving (about large roasting pan. 3 oz. serving size) Stuff the turkey with the lemons and Cal 193, Fat 10.2g, Carbs 0.8g onions. Fiber 0.1g, sugar 0.1g Gently separate the skin on the breast from

the meat, spread butter and parsley Ingredients: underneath the skin. 1 12-lb whole turkey, fresh or thawed Pour chicken broth over the top of the (avoid brined turkeys, check sodium turkey. Sprinkle with onion powder, garlic content) powder and paprika. 3 T. unsalted butter, softened Cover the turkey with foil and roast for 3 ½ 3 c. low-sodium chicken broth to 4 hours or until the internal temperature of the turkey reaches 180 as read by a meat 2 T. dried parsley thermometer. Remove the foil for the last 30 minutes of baking to brown the skin. 1 T. onion powder Remove the turkey from the oven and allow 2 t. garlic powder to rest for at least 15 minutes before 1 t. paprika carving. Drippings at the bottom of the pan may be used to make a low-sodium gravy. 2 whole lemons, quartered http://lowsodiumgourmet.com/a-perfect-low- 2 whole onions, quartered sodium-thanksgiving/ DIRECTIONS:

Pork Chops with Pear Chutney flakes into a medium sized MICROWAVE SAFE bowl. Stir well to combine, then cover Serves 4 (2 thin chops each) bowl with microwave proof plastic wrap. Sodium Content: 144 mg per serving Place in microwave and set to high for one minute. Remove from microwave, carefully Ingredients: peel back the warp and add the diced pear and cranberries. Sir well, then recover with Chutney: wrap. Place in microwave and set to high 1 small onion, diced for 10 minutes more. Remove from microwave and puncture wrap to allow 3 T apple cider vinegar steam to vent. Set aside.

2 T. brown sugar, packed Next, cook the pork chops.

1 T. unsalted butter Heat 1 T. vegetable oil in a large frying or 1 1-inch piece of fresh ginger peeled and sauté pan over medium-high heat. Season minced the pork chops with freshly ground black pepper to taste. Once oil is sizzling, add four 1 t. no-salt-added curry powder of the chops to the pan. Cook 4 minutes, then flip and cook another 4 minutes. ¼ t. ground cinnamon Slightly less for thinner chops or slightly 1/8 t. crushed red pepper flakes longer for thicker.

3 pears, peeled, cored, and cut into cubes Do not overcook as pork toughens very quickly. Remove from pan and set aside on 2 T. dried cranberries a serving plate.

2 T. chopped fresh cilantro Add the second T. of the oil to the pan and Chops: repeat the process with the remaining four chops. Once all of the pork chops are 2 T. vegetable oil cooked, add the chutney to the pan, and using a wooden spoon, scrape up any pan 8 thin center loin pork chops, each 4 oz. drippings and simmer, stirring, until Freshly ground black pepper to taste thickened slightly.

DIRECTIONS: Remove from heat, stir in the cilantro and serve immediately, plating 2 chops each First assemble the chutney. Measure the with a generous helping of chutney. onion, vinegar, brown sugar, butter, ginger, curry powder, cinnamon, and red pepper http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/ 27

DESSERTS

Orange Blueberry Sponge cake With the machine running, pour the orange juice through the feed tube and process for 10 seconds. Serves 8 Add the flour and baking powder, pulse 3 times just to lightly mix. Sodium Content: 78.6 mg per serving Beat the reserved egg white with a hand mixer until

stiff, but not too dry. Fold the batter into the whites, Cal 297, Fat 3.2g, Carbs 62.50g, Fiber 1.59g Sugar careful not to compress the whites too much. 48.15g Ingredients: Grease a tube (Bundt) pan generously with non-stick spray. Pour the batter into the pan and bake for 40- 1 orange 50 minutes, until the cake springs back when 1 c. sugar touched.

4 eggs Invert the cake over a wire rack, and cool completely before removing it from the pan. While it cools, ½ c. orange juice prepare the blueberry sauce.

1 c. flour In a saucepan, bring all the ingredients, except for the cornstarch mixture, to a boil. Cook over medium 1 t. baking powder heat until the blueberries begin to burst. 1/8 t. salt- can be omitted. Do not know if this will Add the cornstarch mixture. Stir and cook until affect the rising of the cake. thickened and clear. For the Sauce: Remove cake from the baking pan, and place the 2 c. fresh or frozen blueberries orange blueberry sponge cake on a plate. Pour the warm sauce over the cake, or cut into serving pieces, ½ c. sugar on individual plates and top with sauce.

2 T. lemon juice http://www.cooking-for- compliments.com/orangeBlueberrySpongec 1 t. lemon juice ake.html 1 t. lemon zest

½ c. water

1 t. cornstarch mixed with 2 T. water

DIRECTIONS:

Preheat oven to 325 degrees. Cut 3 1x1 inch strips of peel from the orange. Juice the orange to make ½ c. Reserve the juice.

In a food processor, process the orange strips until the peel is finely chopped, about 1 minute. Add the egg yolks and process for one minute, scraping down the bowl as necessary.

Easy Flaky Pie Crust Place it carefully into the dish, and crimp the top edges. Prick it all over with a fork. Serves 8 Fill or bake as desired. Sodium Content: 73.2 mg per serving Bake in a preheated oven at 375 degrees for Cal 82, Fat 0.2g, Carbs 17.47g 10 minutes, watching that it doesn’t bubble Fiber 0.56g, Sugar 1.63g up. If it does, poke lightly with a fork.

Ingredients: http://www.cooking-for- compliments.com/pieCrust.html 1 1/3 c. flour, chilled

1 T. sugar, chilled

¼ t. salt—can be omitted; (may affect the rising, but it is worth a try!)

8 T. Crisco, shortening, chilled

3 T. water

DIRECTIONS:

Mix the dry ingredients in a bowl and place in your refrigerator for at least one hour to chill well. Then, place the dry ingredients into your food processor fitted with the metal blade, or mix by hand.

Add the chilled shortening and cut in until crumbly.

With the processor running, add the water through the feed tube, or slowly mix in by hand.

On a floured board, using a floured rolling pin, roll out to slightly larger (about 2 inch per side larger) than your pie plate.

Carefully roll up the crust onto your rolling pin, and gently unroll it into your pie dish.

Pumpkin Pie crumb. Add 3 T. water and incorporate using your hands. If the dough is still too Serves 12 dry, add additional water ½ t. at a time. Sodium Content 22.5 mg per serving Once solid dough has formed, flour your countertop and place the dough on the Ingredients: counter. Flour your rolling pin and slowly begin to roll out the dough, adding a light 1 1/3 c. all-purpose flour dusting of flour to dough and pin as ¼ c. sugar needed. Roll dough out to a round of about ¼ inch thickness (or thinner, depending on 5 T. unsalted butter preference). Ever so gently, lift the dough 3 T. vegetable shortening from the counter and move it to your pie plate or pan. Gently mend cracks by filling 3-4 T. cold water dough and pressing gently Use a sharp knife Filling: to go around the pan edge and trim off excess. Set aside. 1 15 oz. can pure pumpkin Into a clean mixing bowl measure all ½ c. sugar ingredients of the filling, and then mix well to combine. Pour the filling into the crust. ½ c. honey Place pie on a baking sheet. Place sheet on 2 eggs the lower rack in oven and bake for 15 minutes. Reduce heat to 350 degrees and ¾ c. low-fat milk continue baking 40-50 minutes. Remove 1 t. pure vanilla extract from oven and place on a wire rack to cool. Cool completely before cutting. Serve with 1 t. ground cinnamon whipped cream if desired.

½ t. ground ginger http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/ 1/8 t. ground cloves

DIRECTIONS:

Preheat the oven to 425.

To make the crust, measure the flour and sugar into a mixing bowl then whisk to combine. Add the butter and shortening, and then using your hands, work them into the dry mixture until you have a soft dry

Pumpkin Mousse

Serves 6

Sodium Content: 70 mg per serving

Ingredients:

1 15 oz. can pure pumpkin puree

1 ½ c. Stonyfield Farm whole milk plain yogurt (or other equivalent brand)

4 T orange juice

1 c. sugar

2 egg whites

1 pint heavy cream

DIRECTIONS:

Combine pumpkin puree, yogurt, orange juice, and sugar in a mixing bowl. Mix well with electric mixer. In a separate bowl, beat egg whites until stiff. And in a third bowl, beat the heavy cream until stiff enough to form peaks.

Gently fold egg white and whipped cream into pumpkin mixture. Pour into a freezer- safe container, cover, and freeze for at least 6 hours. Remove from freezer 15-20 minutes before serving. Spoon into individual serving dishes, top with whipped cream and sprinkle with cinnamon if desired.

http://thedailydish.us/thanksgiving/50-low- sodium-recipes-for-thanksgiving/

No-Bake Pumpkin Cheesecake and combine until well-mixed. Form the dough into the bottom of a deep 9-inch Serves 12 greased pie pan. Pierce holes in the bottom Sodium Content 27.5 mg per serving of the crust with a fork. Bake at 350 for 10 minutes. Allow to cool. Cal 389, Fat 31.3, Carbs 24.9 Fiber 1.2g, Sugar 11.1g Beat the Mascarpone cheese, sour cream, and heavy cream. Add sugar and spices. Mix Ingredients: in the pumpkin puree.

2 8-ounce containers mascarpone cheese Mix gelatin with ¼ c. water and stir until dissolved. Quickly add gelatin to the cheese ¼ c. water and pumpkin mixture. Gently fold in the whipped topping. 1 envelope unflavored gelatin Pour cheese and pumpkin filling into the ¼ c. light sour cream crust. Allow to chill for at least 2 hours 1 T heavy cream before serving.

1/3 c. granulated sugar http://lowsodiumgourmet.com/a-perfect-low- sodium-thanksgiving/ 1 15 ounce can pumpkin puree

8 ounces of light frozen whipped topping

1 t. cinnamon

¼ t. nutmeg

¼ t. ground ginger

1/8 t. cloves

½ c. unsalted butter

¼ c. powdered sugar

1 c. all-purpose flour

½ c. minced walnuts

DIRECTIONS:

To make crust, cream together the butter and powdered sugar. Add flour and walnuts

Pumpkin Pecan Bars In a mixing bowl, whisk together the flour, spices, baking powder and baking soda. Stir Yields 16 bar cookies in the cranberries and nuts to coat with Sodium Content: 16 mg per cookie flour.

Ingredients: Add the dry mixture to the wet pumpkin mixture and stir until combined. 4 T. unsalted butter Spoon into the prepared baking pan. Place ¾ c packed brown sugar pan on middle rack in oven and bake until the top is golden brown and a tester 2/3 c. pumpkin puree inserted into the center comes clean, about 1 egg 25 minutes. Remove pan from oven and place on a wire rack to cool. Once fully cool, 2 egg whites slice into 16 bars and serve. NOTE: the bars 2/3 c. flour can be stored in an airtight container for 3 days or frozen for up to a month. ¾ t. ground cinnamon http://thedailydish.us/thanksgiving/50-low- ½ t. ground ginger sodium-recipes-for-thanksgiving/

½ t. ground nutmeg

¾. t. Featherweight brand sodium free baking powder

½ t. Ener-G sodium free baking soda

½ c. dried cranberries

½ c. chopped pecans

DIRECTIONS:

Preheat oven to 375. Grease a 9 inch square baking pan and set aside. In a medium saucepan, melt the butter and brown sugar, stirring until smooth. Remove from heat and whisk in the pumpkin puree. Let the mixture cool until lukewarm, then whisk in the egg and egg whites until blended.

Low Sodium Apple Cider Shortcake parts. Press one half of the dough into the bottom of the prepared baking pan, re- Yields 12 servings flouring your hands as necessary to keep Sodium Content: 15 mg per serving the dough from sticking. Cal 251 Fat 8.3g, Carbs 47.3g Fiber 0.9g, Sugar 27.9g Set aside 8 apple slices for decorating the Ingredients cake, then arrange the rest of the slices on 2 c. flour top of the dough in the pan.

1 T. Featherweight sodium-free baking Flour your hands once again, then press the powder remaining half of the dough on top of the apple slices. It may look messy. Decorate ½ c. (1 stick) cold unsalted butter the top of the cake with the reserved apple ½ c. sugar slices.

1 egg Place the cake on the middle rack of the oven and bake 30-35 minutes, until a ½ c. apple cider toothpick inserted in the center comes clean. 1 apple (your choice) cored and sliced thinly While the cake is baking, prepare the syrup. ½ c. apple cider Measure the apple cider into a small ¾ c. brown sugar, divided saucepan, along with ½ cup of the brown sugar and the 3 cloves. Reserve the 3 whole cloves remaining ¼ c. of brown sugar for sprinkling Preheat oven to 350. Grease an 8-inch cake on after baking. pan and set aside. Bring the mixture to a boil for 5 minutes, To make the batter, measure the flour and stirring frequently. The mixture should now baking powder into a large mixing bowl. Cut be syrupy. Remove from heat, fish out the the butter into pieces and add to the flour, cloves and discard. rubbing the mixture until a course crumb Sprinkle the top of cake with 1 ½ T. of the has been achieved. Stir in the sugar, and reserved brown sugar. Then drizzle 1/3 of then make a well in the center of the bowl. the syrup on top. Repeat brown sugar and Break the egg into the well then add the syrup 2 more times, waiting 5 minutes in apple cider. Stir to form a thick, sticky between. Let cake stand 15-20 min then dough. serve and slice. Flour your hands and keep extra flour http://thedailydish.us/thanksgiving/50-low- nearby. Divide the dough into two equal sodium-recipes-for-thanksgiving/